- 5 min row machine
- Barbell back squats: 12@20kg, 8@60kg, 5@80kg, 5, 5 (3-min rests between work sets)
- Dumbbell shoulder press (seated, fixed reclining bench): 8@16kg (each side), 7, 6 (3-min rests)
- Decline bench situps: 12@12kg, 10, 10 (3-min rests)
Time: 47 minutes
Weight: 75.0 kg